DB Reverse Fly - 10 reps (light weight)
Unweighted BB Standing Shoulder Press - 10 reps
Unweighted BB Back Squat - 10 reps
#1 Seated DB Shoulder Press - 3 sets x 12 reps
Same weight all 3 sets. Pick a weight that is challenging but
you can get all 12 reps each set.
#2 This is continuous work. In any order and any combination, do:
DB Farmer's Walk - 200 meters
Tire Pull - 100 meters with 50 lbs in the tire
Air Squat - 60 reps
Unweighted BB Standing Shoulder Press - 40 reps
DB Row - 40 reps (20 reps each side)
DB Hammer Curl - 30 reps (both arms at the same time)
Banded Tricep Pressdown - 30 reps
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